8-8-8

4/25/22

WOD

EMOTM for 8 minutes:
Power Clean + Push Press

EMOTM for 8 minutes:
Power Snatch + OHS

8 minute AMRAP of:
Max Distance Row
*w/partner, switch every 200m

Derek Eason
“Wood”

4/23/22

WOD

"Wood" w/partner
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20″
10 SDHP, 95/65-lbs.
10 Thrusters, 95/65-lbs.
Rest 1 minute

*Run together, share reps.

Derek Eason
Split Jerk

ANNOUNCEMENT: NO CLASS FRIDAY AT 5:30PM

4/22/22

WOD

5 sets of:
Front Squat, 2 reps

5 sets of:
Split Jerk, 3 reps

Accessory:
Tabata Calories on Bike

Derek Eason
K2E

Announcement: No Class Thursday or Friday at 5:30pm

4/21/22

WOD

18 minute AMRAP of:
15 Box Step-ups, 50/35-lb.
12 Dumbbell Snatches, 50/35-lb.
9 Knees-to-Elbows

Cash Out:
3 sets of:
Plank Taps x :45/:15
Ring Rows x :45/:15

Derek Eason
Pull & Push

ANNOUNCEMENT: NO CLASS THURSDAY OR FRIDAY AT 5:30PM

4/20/22

WOD

Every 6:00 for 5 sets:
21 Calorie Row
21 Push-ups
15 Calorie Row
15 Handstand Push-ups

Derek Eason
Snatch

Please Note: Updated times

4/19/22

WOD

Every 2:00 for 5 sets:
Snatch, 2 reps

15-12-9 Reps For Time
Dual KB Front Squats, 53/35
Kettlebell Facing Burpees

Derek Eason
Quarterfinals

4/18/22

WOD

20 minute AMRAP of:
5 Power cleans, 165/110-lbs
10 Pull-ups or 5 MU
50 Double-unders

Derek Eason
Partner “Maxton"

4/16/22

WOD

“Maxton”

With a partner
13 rounds for time of:
8 strict pull-ups
26 box step-ups, 24"/20"
21 burpees

*share reps as desired.
*50 minute Time CAP.

Derek Eason